Canyon Ranch - Mindfulnesshttp://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/mindfulness
enMindful Breathing http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/mindfulness/mindful-breathing
<div class="field field-name-field-learn-dek field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Use this technique during your meditation practice to develop a new relationship with your thoughts </div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
<div class="field-label">Written by&nbsp;</div>
<div class="field-items">
<div class="field-item even">Canyon Ranch Staff</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
<div class="field-label">Canyon Ranch Reviewer:&nbsp;</div>
<div class="field-items">
<div class="field-item even"><a href="/our-staff/wren-bernstein-ma-msw-licsw">Wren Bernstein, M.A., M.S.W., L.I.C.S.W.</a></div></div></div><div class="article-date-created clearfix">Published: August 16, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
<div class="field-label">Updated on:&nbsp;</div>
<div class="field-items">
<div class="field-item even"><span class="date-display-single">October 17, 2013</span></div></div></div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
<div class="field-items">
<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
</div></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden">
<div class="field-items">
<div class="field-item even"><p>Mindful breathing sounds like a funny concept. Why would you have to pay attention to breathing when it’s one of the most natural, unconscious things our bodies do? In the context of <a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/meditation/myths-and-facts-about-meditation">meditation</a>, focusing on the breath—every inhale and exhale—can be a powerful technique to help you stay present and not get distracted by the constant flow of thoughts running through your head. Remember: Meditation does not mean clearing your mind of all thoughts entirely. That’s nearly impossible. Instead, it simply asks you to change your <em>relationship </em>with those thoughts. By practicing mindful breathing during meditation, you can begin to create a bit of distance between the thoughts—<em>Did I remember to turn off the oven? I blew that interview. Why is my sister still upset with me?</em>—and the feelings (anxiety, stress, frustration, sadness) that accompany them. After becoming adept at this through meditation and mindful breathing, you may find you’re able to experience real-life situations, even the most uncomfortable ones, in a more balanced and dispassionate way.</p>
<div><strong>Find a Comfortable Spot</strong></div>
<div>It doesn’t matter if you are in a chair, on the couch or on the floor. Sit wherever you feel the most comfortable. Aim to keep your back as straight as possible; it’s not necessary to sit frozen like a statue, but try not to slouch either. Keep your shoulders relaxed and your neck long and straight. </div>
<div> </div>
<div><strong>Narrow Your Focus</strong></div>
<div>Mindful breathing is less about altering the breath pattern and more about tuning into each inhalation and exhalation as it happens naturally. Once you’ve settled into a comfortable seated position, close your eyes and inhale. Notice how the oxygen flows into your nose, down your windpipe and into your lungs, expanding your belly. Observe the slight pause your body takes when you’ve breathed in as much air as you can. Think of this as the moment when oxygen is carried off to nourish your body. Next, focus on your exhale. Notice the warm air as it slowly leaves your lungs through your mouth, and feel your body relax and your abdomen deflate.</div>
<div> </div>
<div><strong>Allow Your Thoughts to Drift Past You</strong></div>
<div>Perhaps the most difficult part of meditation is sitting still, both in the body and the mind. Distractions, an itchy pinky toe or a thought, are a normal part of the process. Even experienced meditators must strive to quiet the mind. When you feel your mind start to wander, refocus your attention on the breath. Acknowledge the distraction and then make a conscious effort to allow the thought to drift away rather than take root. It can help to visualize stray thoughts as clouds in a sunny summer sky—you can watch them slowly float by, but don’t reach out and grab them. They are simply there for you to observe.</div>
<div> </div>
<div><strong>Stick with It</strong></div>
<div>When you first begin a mindfulness meditation practice, try it for short periods of time, between three to five minutes a few times a day. Once you begin to feel more comfortable with the practice, you can adjust the time and frequency to whatever feels right to you.</div>
<div> </div>
<div>
<div class="field-collection-container clearfix">
<div class="field-collection-view clearfix view-mode-full field-collection-view-final">
<div class="entity entity-field-collection-item field-collection-item-field-review-field-collection clearfix">
<div class="content">
<div class="field field-name-field-comment field-type-text-long field-label-hidden">
<div class="field-items">
<div class="field-item even">"Meditating mindfully can be like taking a mini vacation from a stressed-out relationship to thoughts—and anyone can do it!"</div>
</div>
</div>
<div class="field field-name-field-reviewer-name field-type-node-reference field-label-hidden">
<div class="field-items">
<div class="field-item even"><article class="node-421 node node-staff node-teaser clearfix"><p> <header></header></p>
<h2 class="node__title node-title"><a href="/our-staff/wren-bernstein-ma-msw-licsw">Wren Bernstein, M.A., M.S.W., L.I.C.S.W.</a></h2>
<!-- --><p>
</p>
<div class="field field-name-field-fname field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Wren</div>
</div>
</div>
<div class="field field-name-field-lname field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Bernstein, M.A., M.S.W., L.I.C.S.W.</div>
</div>
</div>
<div class="field field-name-field-property-name field-type-taxonomy-term-reference field-label-inline clearfix">
<div class="field-label">Canyon Ranch, </div>
<div class="field-items">
<div class="field-item even">Home</div>
</div>
</div>
<p></p></article><!-- /.node --></div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div></div></div><div class="field-collection-container clearfix"><div class="field field-name-field-review-field-collection field-type-field-collection field-label-hidden">
<div class="field-items">
<div class="field-item even"><div class="field-collection-view clearfix view-mode-full field-collection-view-final"><div class="entity entity-field-collection-item field-collection-item-field-review-field-collection clearfix">
<div class="content">
<div class="field field-name-field-comment field-type-text-long field-label-hidden">
<div class="field-items">
<div class="field-item even">&quot;Meditating mindfully can be like taking a mini vacation from a stressed-out relationship to thoughts—and anyone can do it!&quot;</div></div></div><div class="field field-name-field-reviewer-name field-type-node-reference field-label-hidden">
<div class="field-items">
<div class="field-item even"><article class="node-421 node node-staff node-teaser clearfix">
<header>
<h2 class="node__title node-title"><a href="/our-staff/wren-bernstein-ma-msw-licsw">Wren Bernstein, M.A., M.S.W., L.I.C.S.W.</a></h2>
<!-- -->
</header>
<div class="field field-name-field-fname field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Wren</div></div></div><div class="field field-name-field-lname field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Bernstein, M.A., M.S.W., L.I.C.S.W.</div></div></div><div class="field field-name-field-property-name field-type-taxonomy-term-reference field-label-inline clearfix">
<div class="field-label">Canyon Ranch, &nbsp;</div>
<div class="field-items">
<div class="field-item even">Home</div></div></div>
</article><!-- /.node -->
</div></div></div> </div>
</div>
</div></div></div></div></div><div class="field field-name-field-art-source field-type-text field-label-above">
<div class="field-label">Reference(s)&nbsp;</div>
<div class="field-items">
<div class="field-item even">National Center for Complementary and Alternative Medicine</div> <div class="field-item odd">National Institutes of Health</div></div></div>Thu, 16 Aug 2012 21:01:09 +0000JaynaMaleri1487 at http://www.canyonranch.comPracticing Everyday Mindfulnesshttp://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/mindfulness/practicing-everyday-mindfulness
<div class="field field-name-field-learn-dek field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Mindfulness can keep you focused, calm and content. Learn to incorporate it into your daily routine</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
<div class="field-label">Written by&nbsp;</div>
<div class="field-items">
<div class="field-item even">Canyon Ranch Staff</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
<div class="field-label">Canyon Ranch Reviewer:&nbsp;</div>
<div class="field-items">
<div class="field-item even"><a href="/our-staff/wren-bernstein-ma-msw-licsw">Wren Bernstein, M.A., M.S.W., L.I.C.S.W.</a></div></div></div><div class="article-date-created clearfix">Published: August 16, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
<div class="field-label">Updated on:&nbsp;</div>
<div class="field-items">
<div class="field-item even"><span class="date-display-single">October 17, 2013</span></div></div></div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
<div class="field-items">
<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
</div></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden">
<div class="field-items">
<div class="field-item even"><p>When we talk about mindfulness, we often refer to the technique used in <a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/meditation/myths-and-facts-about-meditation">meditation</a>—a focus on the breath or the repetition of a mantra—to remain still, quiet the mind and allow thoughts and distractions to pass by without attaching feelings to them. It’s a skill that can take a long time to develop, but one that proponents of meditation will tell you yields profound results. Through mindfulness, you learn how to step back and observe your thought process without <em>reacting to </em>the thoughts. Noticing that you are anxious as opposed to <em>feeling</em> anxious. Mindfulness may also help you improve your focus, regulate your emotions, boost body awareness and sense of self, ease depression, bolster relationships and more.</p>
<p>Maintaining a daily meditation practice may sound like a challenging goal. Why not try a few of these mindfulness exercises as you go about your day? The simple act of focusing on what you’re doing and not what you’re going to do next can give you a taste of the benefits of mindfulness and help you forge a new relationship with your thoughts.</p>
<p><strong>Make Eating Extraordinary </strong><br />Try a mindful encounter with your dessert, say a refreshing scoop of <a href="http://www.canyonranch.com/your-health/food-nutrition/cooking-recipes/desserts/lemon-basil-sorbet">sorbet</a>. First, pay close attention to how it looks: Notice its vibrant color, its rounded shape and how that shape changes as the scoop begins to slowly melt and turn from solid to liquid. Take a spoonful and notice its aroma. Do you smell sweet fruit? Tangy citrus? Rich chocolate? Now take a bite and let it linger on your tongue. Focus on enjoying not just the taste, but the cool, creamy texture. Mindful eating is a great way to encourage you to slow down and savor each bite of your food, which, in addition to making you more present at meal times, can also help with portion control, heartburn and indigestion.</p>
<p><strong>Turn the Mundane Mindful</strong><br />Just about anything can be done in a <a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/mindfulness/no-time-required-meditation">mindful</a> way, and that includes chores, daily routines and even your office commute. By directing your attention to a task you often complete on auto-pilot, you shift the focus of your mind, keeping it occupied on what you’re doing instead of ruminating on the future. What you used to perceive as hassles on a never-ending list may now feel more like breaks—moments for reflection, calm and peace.<br /><br /><strong>Share a Mindful Adventure</strong><br />Try a favorite activity with a loved one in a mindful way. Rather than spending your evening walk together rehashing the events (and stresses) of the day, or worrying about the rest of your week, focus instead on the shared experience you are enjoying. Take note of your surroundings, pointing out changes to the neighborhood, favorite landmarks and signs of nature. Share one of the reasons you enjoy this time together, and ask the other person to do the same. Turning part of your daily routine into a new way to talk with—and listen to—a loved one helps to deepen your connection and appreciation of one another.</p>
<p><strong>Spend Time with a Child or Pet</strong><br />One of the best ways to lose yourself in the present moment is to enjoy some quality time with a child or pet. Children are masters of living in the moment and enjoying every last morsel of an adventure. If you play a mindful game of hide-and-seek with a child, you’ll get to experience it through their eyes—the challenge of choosing a hiding spot, the tension of waiting to be discovered and the exhilaration of finding each other. Playing mindfully with a pet can offer the same benefits (and has been shown to lower blood pressure and boost mood, too).</p>
<p><strong>Reconsider Multitasking</strong><br />In this era of doing a thousand things at once, we often feel unproductive if we can't text, talk and change a tire all at the same time. Mindfulness involves doing the opposite—monotasking—and, in fact, studies have shown that those who engage in mindful behavior complete tasks more successfully than those who juggle multiple things at once, making them more productive in the long run. The next time you find yourself simultaneously talking with a co-worker, checking your e-mail and worrying about what to make for dinner, narrow your focus. Turn away from your computer screen and give your full attention to the person talking. Really listen to what he or she is saying, and wait until they’ve finished their thought before asking questions. </p>
<p>
</p><div class="field-collection-container clearfix">
<div class="field-collection-view clearfix view-mode-full field-collection-view-final">
<div class="entity entity-field-collection-item field-collection-item-field-review-field-collection clearfix">
<div class="content">
<div class="field field-name-field-comment field-type-text-long field-label-hidden">
<div class="field-items">
<div class="field-item even">"Mindfulness practice can open up a world of awe and gratitude for the miracle of being alive."</div>
</div>
</div>
<div class="field field-name-field-reviewer-name field-type-node-reference field-label-hidden">
<div class="field-items">
<div class="field-item even"><article class="node-421 node node-staff node-teaser clearfix"><p> <header></header></p>
<h2 class="node__title node-title"><a href="/our-staff/wren-bernstein-ma-msw-licsw">Wren Bernstein, M.A., M.S.W., L.I.C.S.W.</a></h2>
<!-- --><p>
</p>
<div class="field field-name-field-fname field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Wren</div>
</div>
</div>
<div class="field field-name-field-lname field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Bernstein, M.A., M.S.W., L.I.C.S.W.</div>
</div>
</div>
<div class="field field-name-field-property-name field-type-taxonomy-term-reference field-label-inline clearfix">
<div class="field-label">Canyon Ranch, </div>
<div class="field-items">
<div class="field-item even">Home</div>
</div>
</div>
<p></p></article><!-- /.node --></div>
</div>
</div>
</div>
</div>
</div>
</div>
</div></div></div><div class="field-collection-container clearfix"><div class="field field-name-field-review-field-collection field-type-field-collection field-label-hidden">
<div class="field-items">
<div class="field-item even"><div class="field-collection-view clearfix view-mode-full field-collection-view-final"><div class="entity entity-field-collection-item field-collection-item-field-review-field-collection clearfix">
<div class="content">
<div class="field field-name-field-comment field-type-text-long field-label-hidden">
<div class="field-items">
<div class="field-item even">&quot;Mindfulness practice can open up a world of awe and gratitude for the miracle of being alive.&quot;</div></div></div><div class="field field-name-field-reviewer-name field-type-node-reference field-label-hidden">
<div class="field-items">
<div class="field-item even"><article class="node-421 node node-staff node-teaser clearfix">
<header>
<h2 class="node__title node-title"><a href="/our-staff/wren-bernstein-ma-msw-licsw">Wren Bernstein, M.A., M.S.W., L.I.C.S.W.</a></h2>
<!-- -->
</header>
<div class="field field-name-field-fname field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Wren</div></div></div><div class="field field-name-field-lname field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Bernstein, M.A., M.S.W., L.I.C.S.W.</div></div></div><div class="field field-name-field-property-name field-type-taxonomy-term-reference field-label-inline clearfix">
<div class="field-label">Canyon Ranch, &nbsp;</div>
<div class="field-items">
<div class="field-item even">Home</div></div></div>
</article><!-- /.node -->
</div></div></div> </div>
</div>
</div></div></div></div></div><div class="field field-name-field-art-source field-type-text field-label-above">
<div class="field-label">Reference(s)&nbsp;</div>
<div class="field-items">
<div class="field-item even">Centers for Disease Control and Prevention</div> <div class="field-item odd">National Center for Complementary and Alternative Medicine</div></div></div>Thu, 16 Aug 2012 20:54:19 +0000JaynaMaleri1485 at http://www.canyonranch.comNo-Time-Required Meditationhttp://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/mindfulness/no-time-required-meditation
<div class="field field-name-field-learn-dek field-type-text field-label-hidden">
<div class="field-items">
<div class="field-item even">Simple ways to bring mindfulness to everyday tasks</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
<div class="field-label">Written by&nbsp;</div>
<div class="field-items">
<div class="field-item even">Canyon Ranch Staff</div></div></div><div class="article-date-created clearfix">Published: July 31, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
<div class="field-label">Updated on:&nbsp;</div>
<div class="field-items">
<div class="field-item even"><span class="date-display-single">November 5, 2013</span></div></div></div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
<div class="field-items">
<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
</div></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden">
<div class="field-items">
<div class="field-item even"><p>Meditation brings us home to a quiet place, allowing us to let go of the racing, analytical mind and find calm. Not only that, it offers a number of health benefits, from lowering blood pressure and stress, to improving memory and attention and even alleviating pain.</p>
<p>In order to reap these benefits, a regular practice of meditation (30 minutes each day) is a good goal. Carving out that much time each day may not always be possible, but that doesn’t mean meditation isn’t right for you. You can still make it a part of your day simply by becoming more mindful during regular activities. </p>
<p>What, exactly, is “mindfulness?" According to Jon Kabat-Zinn, Ph.D., author of <em>Full Catastrophe Living</em> and founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School in Worcester: “Mindfulness is moment-to-moment awareness. It is cultivated by purposefully paying attention to things we ordinarily never give a moment’s thought to. It is a systematic approach to developing new kinds of control and wisdom in our lives.”</p>
<p>Pick one or more daily tasks. As you perform them, tune out the world around you and direct your attention to the fullness of the experience at hand, without judgment or words. What do you smell, taste, feel, hear and see? If an intrusive thought comes up, acknowledge that you will come back to it later but do your best to gently push it aside for the time being.</p>
<p>These ideas will help get you started. Choose your favorites or try one of your own, and make mindfulness meditation part of your day, every day.</p>
<p><strong>While Brushing Your Teeth</strong></p>
<p>Pick up your toothbrush and toothpaste. Feel the weight of each in your hand. Look at the bristles as you squeeze out a dollop of toothpaste; notice its consistency. Now lift the brush to your mouth and begin to gently scrub your teeth, as well as your tongue and the roof of your mouth. Savor the minty flavor. Notice the swishing of the bristles, the swirling of the bubbles and how your teeth go from feeling fuzzy to smooth and clean. Listen as you turn on the water to rinse your brush and mouth. Swish and gargle the water all around, feeling its temperature change from cold to warm in your mouth. Listen and watch as you spit into the sink and the water splashes, then drains.</p>
<p><strong>While Taking a Shower</strong></p>
<p>Feel the temperature of the water change after you turn it on. Watch as the stream splashes against your skin, creating droplets that roll down your body. Gently breathe in the steam and watch it as it fills the room. Listen to the squirting noise of the shampoo bottle. Feel the slipperiness of your bar of soap. Smell the scents of your products before you use each one. Soap up your hair and body and feel the bubbles rising and then popping against your skin. As you rinse yourself off, watch as the cleansers run down your body, making sudsy pools at your feet. Listen as the drain takes them away. When you exit the shower, feel the air against your wet skin and the texture of the towel as you dry off.</p>
<p><strong>While Cooking</strong></p>
<p>Listen for the crack of the refrigerator seal and the clanking of your pots as you select what you need. Notice juice roll onto the cutting board as you cut a fresh tomato, or the pungent scent of the garlic you are peeling. Listen to the chopping noise of your knife, the swirling of your whisk. Watch as water goes from a calm state to a rapid boil in your pasta pot. Feel the steam rise. Observe as ingredients mix together, perhaps melting or changing forms. Smell the aromas as your flavors build. Notice how liquids pour easily and how oils dance on a hot skillet. Listen to the sizzle of meat on the grill or in the oven. Savor the sample of sauce as you spoon some for taste-testing. </p>
<p><strong>While Doing Laundry</strong></p>
<p>As you sort your clothes, notice the softness of cottons and the texture of woven fabrics. Enjoy the brightness of yellows and oranges, and the coolness of blues and greens. Turn on the washer and listen as the water cascades into the basin. Watch as you pour detergent into a measuring cup, and take a moment to smell its fresh, clean scent. Observe as the liquid slowly enters and then mixes with the water, tinting it with every drop. Place each article of clothing in individually, listening to the glug-glug of the machine as it drowns the article and moves it about. When the load is washed and dried, revel in the smell and warmth of your clean laundry. Fold each article with care.</p>
<div> </div>
<p> </p>
</div></div></div><div class="field-collection-container clearfix"><div class="field field-name-field-review-field-collection field-type-field-collection field-label-hidden">
<div class="field-items">
</div></div></div><div class="field field-name-field-art-source field-type-text field-label-above">
<div class="field-label">Reference(s)&nbsp;</div>
<div class="field-items">
<div class="field-item even">Full Catastrophe Living, by Jon Zabat-Kinn, Ph.D. (Delta, 1990)</div> <div class="field-item odd">National Center for Complementary and Alternative Medicine</div></div></div>Tue, 31 Jul 2012 21:55:01 +0000JaynaMaleri1225 at http://www.canyonranch.com